Rubber Ball Hand-Speed Drill
Stand in the middle of a large, open room. Bounce a small superball on the floor and catch it on the first bounce. Repeat, but bounce it a little farther away or a little softer, so you have to move even quicker to catch it. Keep varying bounces. Five minutes

this is driving me crazy

do you start with your hand out then drop the ball, then bring your hand back in then throw out a jab and catch the ball.